Looking for ways to lose fat naturally? Here is everything you need to know!
People all over the world have been looking for the easiest diet plan to lose fat for a very long time. Some want to do the absolute minimal amount of work they have to in order to make that happen. We have compiled a list of how to lose weight in the simplest way possible. In this article we will discuss the key things you need to do in order to lose weight and if exercise is necessary.
Reduce Inflammation to Lose Fat Naturally
In order to lose weight, one of the biggest issues you will have is reducing inflammation. Why is this important? It is important because when you have chronic inflammation, your body doesn’t function properly.
Once you decrease inflammation, the following will happen:
- Your Cell Receptors Sensitivity Improves
- Your Pain Level Decreases
- Your Total Bodily Function Improves
- Your Risk of Chronic Disease Decreases
One study done in the UK showed chronic inflammation is linked to weight gain. They found that weight increases were associated with more inflammation, and the relationship was linear. This means that as a person’s weight increased, so did the level of CRP in their blood. This relationship between weight and inflammation suggests losing weight will help reduce inflammation. (1)
There are several ways to reduce inflammation.
- Eat Antioxidant and Polyphenol Rich Food
- Consume Essential Fats
- Add Spices
- Reduce Stress
- Increase Sleep
Eating antioxidant and polyphenol-rich foods can cut inflammation because it decreases free radicals in the body. Free radicals are made by your body when it is under stress. When the number of free radicals in your body is too high, cells become harmed. This causes your inflammation to become worse. Luckily, antioxidants and polyphenols are great for fighting that process. In order to consume antioxidant and polyphenol-rich food you should consider drinking green tea. In addition, eating broccoli, kale, collards, rutabaga, turnips, and berries is beneficial.
Getting a good ratio of omega-6 and omega-3 fatty acids in your diet is important for reducing inflammation. Omega-6-heavy foods increase inflammation. Products that contain omega-3 fatty acids tend to decrease inflammation. It is important to maintain the right balance between them.
You can also try sprinkling turmeric, garlic, cinnamon, cayenne pepper and ginger on your food. These spices have all been shown in studies to have anti-inflammatory properties.
Reducing stress also helps to reduce inflammation. This is mainly because of cortisol. Cortisol is known as the “stress” hormone. However, it also controls the immune response. When you reduce stress, then cortisol is under control. When cortisol is controlled it lowers inflammation.
When you don’t get enough sleep, your body is more likely to get sick. Several studies published in 2008 found that sleeping less than eight hours a night was linked to weight gain. Restful sleep helps to keep your immune system in check as well
Now that we have discussed the importance of reducing inflammation in relation to weight loss, let’s discuss insulin.
Become Insulin Sensitive
How do you know if you are insulin resistant? A few factors can help you figure it out. If you are struggling to lose weight and you have extra fat on your body, then chances are good that you have an insulin problem. Likewise, if you experience an energy crash immediately after eating a meal or in the mid-afternoon, you probably have insulin resistance as well. The reason for this is because glucose that your cells don’t use will accumulate as fat. (3) What can we do to correct this? Well, here are some ways to help correct your body and lose weight.
- Eat a Low Carb Diet
- Watch Portion Sizes
- Avoid All Sugar
- Add Cinnamon to Food and Beverages(2)
- Stay Away from Refined Carbohydrates
A study in 2012 concluded that eating a diet that is low in carbohydrates and high in unsaturated fats for 6 weeks may improve insulin sensitivity. (5) Reducing your carbohydrate and sugar intake has been researched as well and had similar results. (5) Now that we have discussed how to lose weight by becoming more insulin sensitive, we will discuss the role stress has in losing weight.
Stress can come in many forms. There is physical stress, chemical stress and emotional stress. Physical stress can come in the form of exercise. Chemical stress can be from a poor diet. Emotional stress can be from financial stress, relationship stress, or job stress. Stress is not good for weight loss because it causes an increase in blood sugar.(3) The increase in blood sugar then increases insulin and it becomes chronic.
Some ways to reduce stress are:
- Mindful Meditation
- Vitamin B
Mindful meditation will help you to reduce stress because it will calm you. This is because your muscles relax and your mind is forced to focus on one thing. Vitamin B can help you reduce stress as well. This is because low energy and fatigue cause high-stress levels. Clinical trials have shown that supplementing with Vitamin B complex helps reduce stress. It also decreases depression when in high-stress situations. (8) Exercise has been proven to reduce stress and anxiety as well. This is because of the endorphins that are produced during it.
For those who are not familiar with what infrared saunas are, they are saunas that use infrared lights to create heat. Infrared saunas are a pretty simple way to lose weight. You can burn up to 300 calories per 30-minute session. If you continue to do this three times a week for 30 minutes each time, you can lose four percent body fat in four months. (9)You can find infrared saunas at health clubs, gyms, hotels, or you can have one built into your house.
The reason for these results is because you are sweating out toxins that are currently in your body. It also helps you to relax and puts you in a better mood. (9) That will help keep stress at bay. Once your stress level is controlled, you can lose fat.
Now that we’ve discussed how infrared saunas can help you lose weight, let’s discuss how the low carb diet will help you lose weight.
Low Carb Diet
Low carb diets are also beneficial in losing weight. To eat a low carb diet, you must consume less than 100 grams of carbohydrates per day. In addition, you must consume no sugar and no grains. (4)
In general, people lose weight if they decrease the number of calories while increasing their physical activity levels. In order to lose 1 pound a week, you need to reduce your daily calories by 500 to 750 calories.
A 2015 review found that higher protein, low-carbohydrate diets have more of an advantage as far as weight loss and loss of fat mass compared with a normal protein diet. (4) In addition, some studies reflect that you shed some weight because of the extra protein and fat. The reason is that they keep you feeling full longer and that helps you to not eat as much. (4)
Water fasting helps you lose weight because you become more hormone-sensitive. Your body will burn fat and preserve muscle. (6)
The amount of weight you lose on a water fast will depend on several factors. The largest factors will be the length of the fast and how many toxins your body currently contains. Initially, you do lose water weight. However, fat-burning will start on approximately day 2 of your water fast. (6)
You should discuss water fasting with your primary care doctor if you are on medication. They will help you determine if this a beneficial way for you as an individual to lose weight. Now we will discuss intermittent fasting.
Intermittent Fasting to Lose Fat Naturally
Intermittent Fasting is a good alternative to water fasting. Intermittent fasting is beneficial in losing weight because you experience daily fat burning. It also decreases your calorie intake because you have a smaller eating window during the day. In addition, it promotes overall healing in your body.
There are several different ways to do intermittent fasting. All of them split the day into eating and fasting periods. This makes it so you consume fewer calories on a daily basis. When you consume fewer calories you lose weight.
In 2014, a study found that intermittent fasting can cause 3–8% weight loss over 3–24 weeks. That is very significant compared to most weight loss studies. (7)
In this article, we have discussed many different methods that are effective for fat loss. However, I would like to make sure that you realize that exercise is actually crucial in weight loss. Exercise is only one of many ways to lose fat. If you have trouble exercising, try to focus on the exercises that you enjoy. For example, a 30-minute walk per day with your dog. It will still make a difference.